11 DAYS Until London Marathon 2024 (FAST SESSION) - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of 11 DAYS Until London Marathon 2024 (FAST SESSION) from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Training focus: Penultimate‑week speed work to sharpen legs and simulate race‑day conditions (cool 16‑17 °C, windy). If you’re new to this type of session, Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them is a great primer on the science behind why it’s so effective.
Gear test: First run in “Super Shoes” to confirm they stay comfortable before marathon day.
Heart‑rate cue: Session averaged ~164 bpm, a slight drop from previous weeks, indicating good form.
Practical tip: Wear the same lightweight rain jacket and gloves you plan to use on race day to mimic temperature and wind.

Workout Example

Warm‑up – 15 min easy jog (≈2 mi) to get the blood flowing.

Main set – 4 × 5 min intervals at roughly 90 sec per 400 m (≈6:00 min/mi) with a short jog recovery, followed by 2 × 1 min at 60 sec per 400 m (≈4:00 min/mi). While this structure builds marathon-specific stamina, the principles can be adapted for shorter distances. For example, the intervals would likely be shorter and faster for someone focused on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Structure (often written as 5‑1‑1‑5):

5 min @ ~6:00 min/mi
5 min @ ~6:00 min/mi
5 min @ ~6:00 min/mi
5 min @ ~6:00 min/mi
1 min @ ~4:00 min/mi
1 min @ ~4:00 min/mi

Total fast work ≈ 22 min. Cool‑down – Easy jog for 5‑10 min, stretch.

How to customize: Convert the paces to your own training zones (e.g., 5 min at 85‑90 % of max HR) and adjust interval length if you prefer miles (5 min ≈ 0.5 mi at ~6:00 min/mi). Developing the right pacing strategy is crucial, not just for workouts but for race day itself, a topic we cover in depth in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Closing Note

Give this fast session a try this weekend and tweak the paces to match your current fitness in the Pacing app. It’s a solid way to sharpen up before the big day—good luck, and see you at the finish line! 🚀